Iodine wani sinadarin mineral ne mai mahimmanci wanda jiki ba ya iya samarwa don haka dole ne a samo shi ta cikin abinci ko magunguna. Ana samunsa ta tsarin dabi’a a wasu nau’ikan abinci kuma ana samun shi cikin magunguna da wasu kayan yaji. Ana buƙatar Iodine don samar da ƙwayoyin hormones na thyroid thyroxine da triiodothyronine, waɗanda ke taimakawa tare da ƙirƙirar sinadarai da aikin enzyme, da kuma daidaita tsarin metabolism.
Idan babu isasshen sinadarin iodine, waɗannan ƙwayoyin hormones na thyroid ba sa aiki yadda ya kamata kuma suna iya haifar da glandon thyroid wanda ba ya aiki, yana haifar da yanayin kiwon lafiya na hypothyroidism da hyperthyroidism tare da cututtuka daban-daban a cikin jiki.
Hanyoyin samar da iodine
Iodine sinadarin mineral ne da jiki ku ba ya samarwa, duk kuwa da irin buƙatar da jikin ke da ita. Don haka dole ne a samar wa jikin sinadarin ta hanyar abincin da ake ci. Ana iya samun sinadarin iodine ta hanyoyi daban-daban kamar haka:
Wasu nau’ikan abinci
Iodine yana samuwa ne a cikin ruwan teku. Abincin da ke da sinadarin iodine sun haɗa da ciyawa, shrimp da sauran abincin cikin teku. Wasu dabbobin kiwo da sauran abinci suna da wadatar da iodine.
Gishirin girke-girke
Gishirin da ake amfani da shi wajen gudanar da girke-girke da sauran nau’ikan abinci yana ƙunshe da sinadarin na iodine.
Har ila yau, iodine yana samuwa a cikin wasu sinadaran abinci. Ana iya samun iodine ta hanyar haɗa wasu nau’ikan bitamin na yau da kullun.
Adadin da jiki ke buƙata
Masana likitocin abinci wato (nutritionists) a Turance sun bayar da shawarar adadin sinadarin iodine da mutane suke buƙata a kullum. Adadin da suka bayar da shawara shi ne microgram 150 (mcg) a kowace rana ga manya maza da mata masu shekaru 19 zuwa sama, da kuma microgram 220 da 290 (mcg) kowace rana ga mata masu juna biyu da masu shayarwa.
Ana samun iodine a cikin ƙasa da teku, wanda ya bambanta da yawa kuma zai shafi yawan sinadaran da ke cikin abinci. Ana samun iodine galibi a cikin abinci na mai ɗauke da sinadarin furotin na dabbobi da kayan lambu na ruwa, da kuma adadi kaɗan a cikin abinci tauri kamar burodi, hatsi, da madara.
- Seaweed (nori, kelp, kombu, wakame)
- Kifi, shellfish (cod, tuna gwangwani, kawa, jatan lande)
- Gishirin girke-girke “iodized”
- Kayan dabbobi (madara, cikui, yogurt)
- Ƙwai
- Hanta da naman shanu
- Naman kaza
- Abincin haɗi jarirai
Alamomin ƙarancin da yawaitar iodine
Ƙarancin sinadarin
Iodine yana daidaita tsarin metabolism, tare da jujjuya kuzarin da ake samu daga abinci zuwa makamashi don taimaka wa ƙwayoyin halitta (cells) suyi aiki da kuma girma. Rashi na iodine zai iya hana su aiki da haɓaka. Wannan yana da haɗari musamman ga mata masu juna biyu da jarirai, wanda kan haifar da matsaloli kamar zubewar ciki, matsalolin haihuwa, rashin girma, da kuma rashin fahimta (wahalar karatu, rubutu, magana, warware matsala, ƙwarewar zamantakewa) na iya faruwa.
Ga manya, ƙarancin iodine na ƙasa da microgram 10-20 a rana zai iya haifar da ƙarancin samar da ƙwayoyin hormone thyroid, wanda ake kira hypothyroidism, wanda ke rushe ayyukan jiki na yau da kullun kamar daidaita yanayin zuciya, zafin jiki, da nauyin jiki. Kumburi a wuya, wanda ake kira goiter, yawanci yana tare da hypothyroidism. Sauran alamomin hypothyroidism sun haɗa da:
- Gajiya
- Rauni
- Sanyi
- Ciwon ciki
- Bushewar fata da gashi
- Ƙarin nauyi
Mutanen da ke cikin haɗarin ƙarancin iodine sun haɗa da waɗanda ba sa amfani da gishiri mai ƙunshe da iodized ko abubuwan da ke ɗauke da iodine, mata masu juna biyu, masu cin ganyayyaki waɗanda ba sa cin kowane abincin dabba, da kuma waɗanda ke zaune a yankunan da ke da ƙarancin damar samun iodine a cikin ƙasa (misali, yankuna masu duwatsu).
Yawaitar sinadarin
Yawan cin abinci mai sinadarin iodine yawanci bai da illa ga yawancin mutane masu cikakkiyar lafiya, kuma ba ya haifar da matsala. An lura da hakan a ƙasashe irin su Japan da Koriya waɗanda ke cin ciyawa mai wadatar sinadarin na iodine akai-akai. Amma ga mutanen da ke fama da cututtukan thyroid na autoimmune ko kuma waɗanda ke da tarihin ƙarancin adadin da ake buƙata na sinadarin na yau da kullun na iya rikitar da su karɓar ƙarin iodine, hakan kan haifar da matsalolin ƙarancin iodine kamar hypothyroidism da goiter.
Yawan iodine zai iya haifar da yawan samar da ƙwayoyin hormone thyroid, hakan kuma zai iya haifar da cutar hyperthyroidism; Alamomin wannan yanayin shi ne yawaitar bayan-gari wanda ke janyo asarar nauyi, saurin bugun zuciya ko rashin daidaituwa, rawar hannu, fishi, gajiya, da gumi. Wani lokaci ko da ɗan ƙara yawan iodine na abinci fiye da adadin da masana kiwon lafiya duka bayar da shawara ne, zai iya haifar da cutar hyperthyroidism ta iodine.
Wasu nazarin cututtuka sun nuna cewa yawan cin abincin teku yana da alaƙa da haɗarin wasu nau’in cutukan daji na thyroid, musamman a cikin matan da suka wuce lokacin yin al’ada, amma ainihin tsarin ba a sani ba.
Yawan cin iodine na iya zuwa ta hanyar amfani da kayan abinci masu yawa ko cin wasu ganyayyaki da gishiri masu ɗauke da iodine. Mummunar illar iodine tana da wuya, amma alamomin sun haɗa da zazzabi; ciwon ciki; tashin zuciya; amai; zafin baki, makogwaro, da ciki; har ma da suma a wasu lokutan. Yara, jarirai, tsofaffi, da waɗanda ke da ciwon thyroid suna da rauni musamman ga yawaitar sinadarin iodine da cutar hypothyroidism wanda iodine ɗin ke haifarwa.
Waɗanda ƙarancin iodine ke shafa
Karancin iodine ba kasafai ake samun shi a cikin Amurkawa ba. Amma a sauran yankuna na duniya, mutane da yawa ba sa samun isasshen sinadarin iodine ɗin. Mutanen da ƙarancin sinadarin zai iya shafa sun haɗa da:
- Mutanen da ba sa amfani da gishiri mai ƙunshe da iodized. Fiye da kashi 10% na mutanen duniya ba sa yin amfani da gishiri mai ɗauke da sinadarin ‘iodized’.
- Mutanen da ke zaune a yankuna masu nisa daga teku da kuma mafi tsayi. Ganyayyakinsu suna da ƙarancin iodine.
- Mutanen da ba sa cin kifi ko kayan madara da abincin teku da kayan kiwo wasu daga cikin manyan tushen sinadarin iodine.
- Mata masu juna biyu suna buƙatar kashi 50% na ƙarin iodine fiye da matan da ba su da ciki don samun isasshen iodine ga ɗan tayin da ke girma a cikinta.
Manazarta
Kristeen Cherney. (2024, August 10). Iodine uses. Health Line.
Office of Dietary Supplements – iodine. (n.d.).
Powell, J. (2024b, November 7). Iodine – the nutrition source. The Nutrition Source.
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Duk maƙalun da kuka karanta a wannan taska ta Bakandamiya, marubuta da editocinmu ne suka rubuta. Kuma kowace maƙala da aka buga ta bi muhimman matakai na tantancewa don ganin cewa bayanan dake cikinta sun inganta.
Idan kuma an ga wani kuskure a cikin kowace maƙalarmu, a sanar da mu. Za mu yi bincike sannan mu gyara gwargwadon fahimtarmu.
